SA1NT Run Club

SA1NT Run Club is a hybrid session: running and strength work in the same workout, rather than a run with a few exercises tacked on at the end. Sessions start in the new year.

The plan is not one club in one city. The goal is SA1NT Run Clubs across the UK, all running the same session, so wherever you join you get the same workout to the same standard. Circuit A, set out below, is that session.

What a session looks like

Each session runs on a repeating cycle: a 2 minute run, a 50 second strength exercise, then a 10 second reset before the next run starts. Running is done out and back, so the whole group returns together and begins the next exercise at the same time, regardless of running ability. After each full set of exercises, there is 60 seconds of rest for water and recovery. A full session takes approximately 43 minutes.

Who it suits

The out-and-back running format means people of different running abilities train together and finish each run at approximately the same time. The running intensity is controlled rather than flat out. The strength work uses bodyweight movements and a bench.

How hard you should be running

The running sections are designed to sit around LT1, which as a general guide is approximately 70 to 85% of maximum heart rate. In practice, that means running slightly faster than an easy jog, at an intensity that feels controlled: not too hard, but not too easy.

Circuit A

Circuit A is the worked example of the format above. Each exercise has two versions: Set 1 first, then Set 2 on the second time through the circuit.

Focus	Set 1	Set 2
Glutes	Glute Bridge, 20 reps	Single-Leg Glute Bridge, 10 reps each side
Upper Body Push	Push-Ups, 20 reps	Bench Tricep Dips, 20 reps
Power	Mountain Climbers, 70 total	Burpees, 11 reps
Adductors	Single-Leg Bench Squat, 10 reps each side	Walking Lunges, 20 steps total
Back	I & T Back Raises, 10 reps each	Y & W Back Raises, 10 reps each
Core	Plank, 50 seconds	Twists, 25 reps
Upper Body Pull	Pull-Ups / Inverted Rows, 50 seconds	Pull-Ups / Inverted Rows, 50 seconds

Format notes

• Run, 2 minutes. Run approximately 400 metres, adjusted to individual running ability, out and back, for a total of 2 minutes.
• Strength exercise, 50 seconds. Complete the target reps within 50 seconds. Except for the power-based movements, perform each exercise with control and minimise the use of momentum.
• Reset, 10 seconds. Return to the running start position, ready for everyone to start the next run together.

The circuit and the protocol were written by Mike Trees. The full session guide is here: SA1NT Run Club: Circuit A.

Register your interest

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